1:00 rest
With pull buoys & shnorkels:
16 x 25 @ :35-
1-2, fist free drill
3-4, kick free on stomach (hold buoy)- #3 is fast kick to 4 lines (1/2 way), #4 kick all fast (8 lines)
Check HR after #16, then...
3 rounds of:
2 x 150 @ 2:30- 50 choice free drill, 50 swim long & strong free br3 or 4/2, 50 choice drill MRS
2 x 25 kick w/boards @ :35- same as the 25's above (#1, max effort for 4 lines; then #2 all max effort)
1 x 50 swim MRS (no free) at 200 set up @ 1:00
No rest between rounds, check HR after each 50
3 times through:
3 x 75 sw-k-sw by 25's in MRS @ 1:20 (swim 25's are 200 set up, then max effort on last 25)
1 x 125 swim long & strong free br3 or 4/2 @ 1:40 (@ 1:30 in 2nd round, @ 1:20 in 3rd round)
1 x 50 choice drill in MRS @ 1:30- same stroke as 75's
No rest between rounds, check HR after each 125 free
Until 6:30, finish up with...
3 x 50 swim at 200 GP @ 1:00 (MRS, no free)
1 x 50 swim long & strong free br3 or 4/2 @ :40
1 x 50 swim in MRS (same stroke as 1-3), at finishing speed
Check HR, then out & back easy
3rd round the 50's gp will be @ :50
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race the next couple of weekends. Have a great day!
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